Tips For Sitting for Long Hours Studies...:)

Ritesh Indian Son[CMA*CS*CA] (" Simple Living High Thinking ") (4117 Points)
Replied 28 March 2011

Computer and Keyboard

When you're researching, writing papers, or playing on Facebook, be aware of how your body should be aligned to prevent injury and strain.

Use a chair with a flat surface and straight back: This type of chair will support your back while you work at the computer.
Place your ankles underneath your knees: When you sit, make sure your ankles line up underneath your knees for proper posture and balance.
Your monitor should be at eye level: This is one of the most important tips to keep your posture in order. Adjust your chair and get the right desk so that the top of your monitor is at eye level.
Align your wrists with your forearms: Keep your wrists in line with your forearms instead of bending them up or down, which causes great stress on the muscles and tendons.
Bend your head slightly forward: Keep your head bent slightly forward and aligned so that you're looking at your monitor straight on.
Use a document holder: To prevent twisting your neck and body, use a document holder next to your monitor if you're making a transcripttion.
Keep your elbows close to the body: Experts recommend that elbows should be bent between 90 and 120 degrees.
Turn your whole body, not just your neck or mid-section: When you are sitting in a swivel chair, it's best to turn your whole body instead of just straining your neck or mid-section.
Take advantage of armrests: Armrests will help you relax your shoulders and keep elbows close to the body.
Use a wrist rest: Use a wrist rest on your keyboard and on your mouse pad to make sure your wrists are supported and in line with your forearms.
Bring your keyboard down: It's best to avoid reaching up to type, so use an adjuster that allows you to type at a more relaxed level.
Consider a slightly reclined position: A good ergonomic chair will allow you to lean back slightly, which relaxes your back muscles and decreases pressure on your lower back.

Ritesh Indian Son[CMA*CS*CA] (" Simple Living High Thinking ") (4117 Points)
Replied 28 March 2011

Sleeping

Believe it or not, sleeping in the correct position also benefits your health, can prevent injury and will help you maintain good posture habits when you're awake, too. Check out this list for sleep-related ergonomics.

Keep your pillow under your head: It sounds obvious, but pillows are meant to support your head and neck, so don't sleep without ample support under them.
Add another pillow between your legs: If you like to sleep on your side, put a pillow between your legs, and slightly draw them up from your hips.
Use the right pillow: The right pillow should cradle "your head in the same relation to your shoulders and spine as if you were standing with correct upright postures," according to the Better Sleep Council, via nwhealth.edu.
Don't sleep on your stomach: This rule is especially important if your mattress is weak, as sleeping on your stomach causes back strain.
Get up correctly: Don't just roll out of bed. Avoid cricks and muscle cramps by first turning on your side and pulling up your knees, swinging your legs over the side of the bed. Push yourself up from the sitting position by pushing down on the bed.

Ritesh Indian Son[CMA*CS*CA] (" Simple Living High Thinking ") (4117 Points)
Replied 28 March 2011

Studying

Libraries, study centers and your dorm couch aren't necessarily designed with ergonomics in mind, so you'll have to make some adjustments. Here are tips for DIY ergonomics.

Bring a pillow or bolster: A small pillow, cushion or bolster will do wonders for your sitting or reclining position and will keep you comfortable for longer periods of time.
Watch the weight of your backpack or messenger bag: A purse or book bag that's too heavy will cause great strain and even injury to your shoulder, neck, and/or back. Try switching the way you carry your bag every once in a while, and only carrying what you really need.
Take better notes: Adjust your note-taking habit so that you keep your fingers relaxed, move your writing paper to the correct position, and write in cursive instead of printing.
Don't bring your laptop to bed: Balancing your laptop on your bed will cause you to hunch over and strain your neck, so leave it at your desk.
Choose the right ebook: If you're lucky enough to use an ebook in college, choose the edition that has the best ergonomic improvements and that won't cause eye strain.

Ritesh Indian Son[CMA*CS*CA] (" Simple Living High Thinking ") (4117 Points)
Replied 28 March 2011

Exercises

Try out these exercises and stretches to give your body a break and work out some of the tension.

Shoulder blade squeeze: Lift your arms straight out in front of you, then swing them out towards your back as far as you can go, without over-straining yourself. Bring them forward again and repeat a few times.
Crunches: Anything that works out your core -- including crunches -- will help support your back.
Stretch everything: Take little breaks to stretch everything, including your facial muscles and fingers.
Work out your hands and palms: Fold your hands together, face your palms away from your body, and stretch your arms in front of you. Repeat up to eight times.
Knee Kiss: As you pull one leg at a time up to your chest (or lips), hold it with both hands and hold for five.
Superman: To do the Superman, lie face down on the floor, and lift your right arm and left leg off the floor. Hold for a few seconds, and then switch arms and legs.
Quadricep stretch: Scoot your chair back so that you can stretch out your legs in front of you, and hold for five.
Neck and shoulder stretch: Roll your shoulders back, and then drop your head so that your chin nearly rests on your chest. Move your head to the right, then to the left.

Ritesh Indian Son[CMA*CS*CA] (" Simple Living High Thinking ") (4117 Points)
Replied 28 March 2011

Identifying Risks and Injury

Here you will learn some potential risks for injury like carpal tunnel.

The scrolling wheel: Overusing the scrolling wheel on your mouse can actually lead to pain and discomfort, so choose to click instead.
Don't cradle your phone with your neck: If you spend time on the phone while you work or study, hold it properly with your hand, and not by cradling it with your neck.
Monitor your B12 intake: Ergoblog reports that B-12 deficiencies, which can be common among college students who aren't vigilant about their diet, can lead to tingling feelings in muscles and hands, which is similar to carpal tunnel symptoms.
Watch your caffeine and smoking too: this report shows that caffeine and smoking make carpal tunnel symptoms worse because they slow blood flow.
Understand the difference between cumulative trauma and repetitive stress injuries: Visit a doctor so that he or she can help you correctly identify your injury and a rehab solution.

Ritesh Indian Son[CMA*CS*CA] (" Simple Living High Thinking ") (4117 Points)
Replied 28 March 2011

Miscellaneous Tips

From using a footrest to taking frequent breaks, here are more ergonomics tips for students like yourself.

Take breaks: Ease eye strain and repeated muscle movement by getting up to walk around the room and stretch a couple of times every hour, at least.
Use a footrest or seat cushion: If you're short, ensure that your computer desk posture is correct by using footrests and cushions to keep you at the right height.
Test your posture: You can test your standing posture by standing with your head, rear end, and shoulder blades pressed against a wall. You should have one hand's thickness between your back and the wall.
Know how to lift your laundry: If you like to go weeks without doing laundry, don't try to pick up the entire heavy load at once. Try lifting a few loads, and make sure you bend at the knees, not at the waist, and use your leg muscles to stand up.
Use a checklist: Use this checklist to make sure your workstation has all the right components for promoting good posture.